Women know exactly what we are talking about here. The fat that bubbles up over your bra around the back of your shoulder and armpit. To rid yourself of bra bubbles you need a two-part attack, of toning the muscle and also leaning out the area. With over 3 decades of personal training experience, this is one of the top desires of my female clients.
Our muscles are what give our body a desirable shape, and fat is it what gives our body an undesirable shape. Once we know the muscle that is responsible for giving a particular part of your body it’s shape, we can target this muscle to give it firmness, or increased tone. Then we look for ways to decrease the fat that covers this muscle, so its shape shines brightly.
While there are a number of muscles that make up the appearance of a toned back, the largest back muscle is called the Latissimus Dorsi. It is a fan shaped muscle that starts in your low back and then ends up just below your shoulder joint on your arm. It is an important muscle for the appearance of a man or woman’s back, as it gives our upper body a “V” look, with width at shoulders and narrowness at the waist.
The Latissimus Dorsi, or “Lats”, is responsible for motions of the arms such as pull-ups, or rowing. It is a very strong muscle and one of the many muscles that make up the “core”. Because this muscle is one of the stronger upper body muscles, many women do not adequately challenge this muscle. If you using small 3-8 pound hand-weights to tone your Lats, you are not stimulating this muscle enough. Even the weakest of women can usually perform a rowing motion with 12+ pound dumbbells, and you must challenge a muscle if you want results. Keep the small dumbbells for your shoulders, which is a small muscle group, but get the heavier ones out for the Lats!
Because your Lats are responsible for many motions of your arms and trunk, there is not a single exercise that is a cure-all for bra bubbles. You must have an arsenal of exercises to target the muscle from various angles. As a personal training client at Sensible Fitness, you will not repeat the same back exercise for many weeks. This prevent plateaus in your appearance and consistently produces results.
As you are putting a bunch of effort into toning your back, you will not get rid of bra bubbles without leaning out. That means losing the fat that is covering the muscle. I probably do not need to tell you the importance of healthy eating habits along with an active lifestyle. There simply are not shortcuts here. You cannot be hitting the wine and chocolate multiple times per week and expect the bra bubbles to disappear. Sorry. The truth hurts, but in all my years as a personal trainer, I have always pledged to maintain honesty.